Monday April 13, 2020

Thank you to everyone that joined us for “Happy Hour” on Friday! We had such a great time visiting and it was so good to see so many of your faces!
We are excited to be starting our third week of online Zoom WOD’s, which means we’re one week closer to getting back in the gym! But for now the Zoom times are 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Friday. Heather will also be teaching a Recovery/Mobility Zoom class this week, day/time to be determined. Just click on the links that are provided on the website. Be patient with us as this is all new and we are still learning. If you would like to see a WOD time added, please let us know on the CrossFit Draper community facebook page. We can’t wait to see all of you on Zoom!

Click here for the 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.


“Trust Fall”

40 Air Squats
20 Push-Ups
10 Reverse Burpees 🙂

*Every 2 Minutes (Starting at 0): 40 Double Unders

“Trust Fall” (No Equipment)

40 Air Squats
20 Push-Ups
10 Reverse Burpees 🙂

*Every 2 Minutes (Starting at 0): 40 Line Hops


*We’ll work through 4 movements in this longer, all bodyweight workout
*Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 Double Unders/Line Hops
*With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, push-ups, and reverse burpees
*When the clock hits the next 2 minute interval, you’ll complete 40 more double unders before picking up where you left off
*Your score is total rounds and reps completed at the end of 20 minutes
*The double under and line hop reps do not count towards your score

*Choose a number or variation that you can ideally complete in around 30 seconds – giving you 1:30 to work through rounds of the scored portion of the workout
*You’ll complete double unders on the (0-2-4-6-8-10-12-14-16-18)

*Choose a number or variation that you can complete in no more than 4 sets
*Ensure the chest hits the floor and elbows lock out at the top of each rep

*A reverse burpee is essentially a combination of a sit-up and a burpee
*You’ll lay all the way back on the ground and use your momentum to transition to a standing position
*At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down
Click Here for a demo video


*Reduce Reps
*30 Seconds of Practice
*60 Single Unders
*40 Line Hops (Over and Back = 1 Rep)

*Reduce Reps
*Elevate Hands to Box or Bench
*Knee Push-ups

*10 Regular Burpees
*20 AbMat Sit-ups


One thing to keep in mind on these movements is what your hands are doing
Push-ups: Set-up with the hands directly underneath the shoulders
Double Unders: Keep the hands relaxed and in front of the hips bones throughout the movement
Reverse Burpees: Get a lot of momentum out of the sit-up portion of the movement by throwing your hands and bodyweight forward
Try to work through bigger sets of push-ups, as that is the only upper body movement in the workout
Place your rope neatly on the ground to make for easy transitions back and forth between movements – which will allow you to get more work done over the 20 minutes


3-4 Sets
10 Double Unders
30 Second Wall Sit
5 Push-Ups
30 Seconds Dumbbell Goblet Squats Video

*Performed With 1 Light Kettlebell or Dumbbell


On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex

First set is completed entirely on a single side. Second set on the opposite, totaling three total for each side. Choice of weight, and how to hold.

1 Split Squat Complex – Video Here
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats


*One set = Two complexes, first weighted, and then unweighted (same leg)
*This is a total of 42 reps per set (21 weighted, 21 unweighted)
*Athlete’s choice on loading for the weighted portion, and how to hold
*Intention is unbroken each time
*Opt for intensity and speed over slow and potentially stops
*Elevate your leg on anything between knee and hip height (counter tops, chair)
*If we do not have any loads, not even a backpack to hold, complete all bodyweight



“The most important decision we make is whether we believe we live in a friendly or hostile universe.”

~Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

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